Wod

Every 10 min for 30 min do

10 SA alt. Devils press (22,5/15)
20 T2B
30 wallballs
40 alt. Reverse lunges
50 doubleunders

Go as fast as you can in each set!

Handstand Hold

Individual Progression

Kipping T2B/T2R

Individual Progression

Cross Hold

Static Hold

Row - Bike

Every 4min for 32min (8 sets):
20/15cal Echo Bike
20/15cal row
(A starts @0:00, B starts @2:00)

- scale as needed to finish sub 2:30 consistently. Negative splits would be optimal! -

Explosive power training

10x1 Max height wallballs with 30s Rest

Clean and jerk

Every 2.30 for 6 sets do

1 powerclean from floor
1 hang squat clean
1 pushjerk
1 splitjerk

(2s pause in each catch)

Accessories

3 sets
6-8 kb bottom up split press each side
Rest 30s
ME supinated bent over barbell row @ moderate weight
Rest 60s

Team Workout

In Teams of 2:

Every 6 min for 6 alt. Sets (36 min)

A)
400 m Run in Team
Max Cal Ski Erg YGIG
1 min Rest

B)
400 m Run in Team
Max Cal C2B YGIG
1 min Rest